Caution: In order to protect yourself, it is best to have a spotter to help you.

Start by securing your legs under the brace at the bottom of the decline bench and lay down.

Using an overhand medium width grip, lift the bar from the rack and hold it straight over your chest with your arms fully extended. Your arms should be perpendicular to the ground.

As you inhale, lower the bar toward your chest until your elbows reach a 90° angle.

Pause for a second, then use your chest muscles to push the bar back up to the starting position as you exhale. Lock your arms and squeeze your chest in at the contracted position. Hold for a second and then start to lower the bar down slowly.

Stand upright and hold a barbell behind your back at the height of your glutes. Your arms should be fully extended with your hands placed shoulder width apart and your palms facing the ground in an overhand grip.

Keep your feet at shoulder width apart and slowly elevate the barbell by curling your wrist in a semicircular motion toward the ceiling. Your wrists should be the only part moving.